If an AI chatbot conversation has left you upset, stop the exchange and reach out to a person you trust. If you may hurt yourself or someone else, cannot stay safe, or are in an acute crisis, contact local emergency services or a crisis helpline now. A chatbot is not a qualified mental health provider or emergency service.
What to do right now
- Pause or leave the chat. You do not have to finish the conversation, explain yourself to the bot, or keep reading its replies. The American Psychological Association says advice pointing toward harm is a clear signal to step away. Even if the exchange is not explicitly harmful, leaving it when you feel worse is a reasonable step.
- Move toward something that feels safe and grounding. Put the device down, go somewhere you feel more comfortable, or choose a familiar activity. There is no single technique you need to perform correctly.
- Tell a trusted person plainly what happened. For example: “That conversation upset me. Can you stay with me or help me decide what to do next?” They can listen and help you connect with more support.
Singapore’s Ministry of Health says generative AI chatbots are not designed to address mental health issues or treat mental health conditions, and may provide misinformation or inappropriate responses in serious crises. This is guidance from Singapore’s government, not a universal legal rule or a clinical finding. In its parliamentary answer published 27 February 2026, the Ministry stated: “In general, it is not appropriate to use generative AI chatbots as a replacement for a qualified mental health care provider.” Read the Ministry’s parliamentary answer.
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When to seek urgent human help
Get live help immediately if you might harm yourself or another person, feel unable to stay safe, have an urge to self-harm, or are experiencing another acute crisis. Do not rely on a chatbot to assess or manage an emergency.
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- If you are in the United States: the APA identifies calling 911, calling or texting 988, or going to the nearest emergency department as options for immediate help.
- If you are elsewhere: contact your local emergency services or a local crisis helpline. Use a helpline for live support and guidance; contact emergency services if there is immediate danger.
If you are unsure which service is appropriate, tell the person you contact directly that you are worried about your safety and describe what is happening. A trusted contact can support you, but is not a substitute for emergency responders or crisis care.
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Finding support for continuing distress
If the upset continues, affects your day-to-day life, or brings up concerns you want help understanding, contact a qualified mental health professional or a legitimate local mental health service. When comparing options, consider credentials, relevant experience, availability, cost, and location. If you use AI to brainstorm questions to ask a potential professional, verify any advice with a qualified person.
Singapore services
For readers in Singapore, the Ministry of Health lists national mindline 1771, mindline.sg, Community Outreach Teams, and CHAT as local first-stop services. These are Singapore-specific options, not general recommendations for readers in other countries.
If you use ChatGPT’s Trusted Contact feature
OpenAI describes Trusted Contact as an optional feature, not an emergency service, crisis-response system, or substitute for mental health care. According to its Help Center, it is available in most countries and territories to adults aged 18 or older with personal ChatGPT accounts. It is not enabled in Business, Enterprise, or Edu shared workspaces, and is not currently available in ChatGPT Voice. Eligibility and product details can change, so check the current Trusted Contact help page.
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Scan for outdated or missing drivers - takes under a minuteDriver Scan →Clear out junk files and repair common Windows errorsFree Scan →Eligible users can find setup at Settings > Trusted contact. Each eligible account can have one contact, who must accept the invitation within one week. OpenAI says automated systems and trained reviewers may lead to a brief notification about a serious suicide-related safety concern; chat transcripts are not shared. A Trusted Contact is one possible connection to a person you choose, not a way to summon emergency help.
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OpenAI’s guidance for supporters recommends listening without judgment or guilt and helping the person connect with a helpline, mental health professional, or another trusted person. If immediate danger may be present, it advises contacting local emergency services. See OpenAI’s guidance for responding to a trusted contact.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Reporting the conversation
If you want to report or give feedback about the exchange, use the relevant service’s current help or reporting page. The reporting route varies by service; put your immediate wellbeing first rather than delaying support to file a report.
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